Decided to put your body in order through a diet and do not know which one to choose? We present to your attention one of the most effective diets, which continues to gain the number of fans and admirers. From this diet, you can expect not only noticeable results, but also the consolidation of the effect for a long period of time, without observing strict dietary restrictions. However, first things first.
Japanese diet for weight loss: its essence
The Japanese diet for weight loss is effective for a set of selected diets that focuses on protein foods and eliminates carbohydrates to the maximum, as well as low-calorie foods, the metabolic process increases in the body, due to which fat deposits are burned and weight goes away much faster. However, this happens only when all the conditions of the diet are met.
Japanese diet for effective weight loss: its features
- the duration of the Japanese diet for weight loss is only 14 days;
- the estimated result is a loss of 5-7 kg, in some cases even more, it all depends on the initial weight with which you enter the diet, as well as on the speed of metabolism;
- preservation of the results obtained for 2-3 years, subject to the correct exit from the diet;
- Japanese diet for weight loss can be used no more than once, a maximum of two times a year;
- low budget diet.
Japanese diet for weight loss - important nuances
In order for the Japanese diet to work and give positive results, there are a number of conditions under which success is guaranteed.
- The most important condition for this diet is the exclusion from the diet of salt, sugar, any kind of alcohol, and of course you have to forget about your favorite buns, cakes, all flour and confectionery products.
- Follow the strict implementation of menu items, you should not change the products listed in the list without special reasons, this can lead to a decrease in the effectiveness of the diet.
- Also, you should not change the menu of one day with another. Be sure to follow the order of the days on the list.
- The amount of liquid drunk should in no case be less than 1. 5 liters. It is better, of course, if it is purified or boiled water, and not carbonated.
When all the nuances are met, the Japanese diet will be able to give the maximum result and even possibly exceed all your expectations.
Japanese diet for weight loss - food list
Before we get close to fulfilling the conditions of the diet, we need to make a list of products that need to be bought. Believe me, it will be much easier for you to follow a diet if you have all the necessary products at your fingertips, this will eliminate changes in the specified menu, which involves the Japanese diet.
- ground coffee (in beans) 1 pack;
- eggs 20 pieces;
- fish (preferably sea, not fatty varieties) 2 kg;
- beef (lean) 1 kg;
- chicken fillet 1 kg;
- olive oil 500ml;
- cabbage (white) 1-2 heads (depending on size);
- carrot 2-3 kg;
- zucchini and eggplant 1 kg;
- fruit (to your taste, except for grapes and bananas) 1 kg;
- tomato juice 1 l;
- kefir (fat-free) 1 l;
- lemon 2 pcs.
As you can see, the list of products does not contain supernatural and insanely expensive products, this is perhaps the third significant plus of the diet, after the promised lost kilograms and fixing the results.
Japanese diet for weight loss: menu for 14 days
First day
- Breakfast: coffee without sugar and milk.
- Lunch: 2 boiled eggs, boiled cabbage with vegetable oil and a glass of tomato juice.
- Dinner: 200g boiled or fried fish.
Second day
- Breakfast: a slice of rye bread and coffee without sugar.
- Lunch: 200g boiled or fried fish with boiled cabbage and vegetable oil.
- Dinner: 100g boiled beef and a glass of yogurt.
The third day
- Breakfast: a slice of rye bread dried in a toaster, or an unleavened biscuit without additives, coffee without sugar.
- Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
- Dinner: 200g unsalted boiled beef, raw cabbage in vegetable oil and 2 boiled eggs.
Fourth day
- Breakfast: a small fresh carrot with the juice of one lemon.
- Lunch: 200g boiled or fried fish and a glass of tomato juice.
- Dinner: 200g of any fruit.
Fifth day
- Breakfast: a small fresh carrot with the juice of one lemon.
- Lunch: boiled fish and a glass of tomato juice.
- Dinner: 200g of any fruit
Sixth day
- Breakfast: coffee without sugar.
- Lunch: unsalted boiled chicken (500g) with fresh cabbage and carrot salad in vegetable oil.
- Dinner: small fresh carrots and 2 boiled eggs.
Seventh day
- Breakfast: green tea.
- Lunch: 200g unsalted boiled beef.
- Dinner: 200 g of fruit or 200 g of boiled or fried fish or 2 eggs with fresh carrots in vegetable oil or boiled beef and 1 glass of kefir.
eighth day
- Breakfast: coffee without sugar.
- Lunch: 500g boiled chicken without salt and carrot and cabbage salad in vegetable oil.
- Dinner: fresh small carrots with vegetable oil and 2 boiled eggs.
Ninth day
- Breakfast: medium carrot with lemon juice.
- Lunch: 200g boiled or fried fish and a glass of tomato juice.
- Dinner: 200 g of any fruit.
tenth day
- Breakfast: coffee without sugar.
- Lunch: 50g cheese, 3 small carrots in vegetable oil and 1 boiled egg.
- Dinner: 200g of any fruit.
Eleventh day
- Breakfast: coffee without sugar and a slice of rye bread.
- Lunch: zucchini or eggplant fried in vegetable oil, in any quantity.
- Dinner: 200g boiled beef without salt, 2 boiled eggs and fresh cabbage in vegetable oil.
Twelfth day
- Breakfast: coffee without sugar and a slice of rye bread.
- Lunch: 200g boiled or fried fish with fresh cabbage in vegetable oil.
- Dinner: 100g boiled unsalted beef and a glass of yogurt.
Thirteenth day
- Breakfast: coffee without sugar.
- Lunch: 2 boiled eggs, boiled cabbage in vegetable oil and a glass of tomato juice.
- Dinner: 200g boiled or fried fish in vegetable oil.
fourteenth day
- Breakfast: coffee without sugar.
- Lunch: boiled or fried fish (200 gr), fresh cabbage with olive oil.
- Dinner: 200g boiled beef, a glass of kefir
The menu of the Japanese diet for weight loss allows replacing black coffee with green or black tea, as well as tomato juice can be replaced with fresh tomato. Cabbage can be replaced with Beijing cabbage, in which case it can not be boiled. These changes will not lead to a decrease in the effectiveness of the diet.
Cons of the Japanese diet for weight loss
The Japanese diet for weight loss suggests an unbalanced menu, aimed mainly at protein foods, this can lead to kidney problems, so using the Japanese diet should take multivitamins.
Low calorie daily menu.
The lack of a full breakfast, and as you know, in the morning there is a higher metabolism, and even after an overnight fast, you need to recharge your batteries for the coming day, alas, the Japanese diet does not provide for this.
A larger portion for dinner was not lived in the rest of the meals. This fact is at odds with the principles of proper nutrition, in which it is recommended to make dinner as light and low-calorie as possible.
Contraindications to the Japanese diet
Categorically refuse to use this diet when:
- diabetes mellitus;
- pregnancy;
- lactation;
- hypersensitivity to coffee;
- gastritis;
- ulcers of any form;
- liver disease;
- kidney disease;
- problems with the cardiovascular system.
How to get out of the Japanese diet after achieving results?
As already noted, the Japanese diet not only helps to lose a large number of extra pounds, but also to consolidate the result for a long time. However, the duration of the effect can be achieved only by the correct exit from the diet.
- Portion size should be kept small. Since the stomach has decreased in volume, therefore, immediately after the end of the diet, you should not overload it;
- Eat low calorie energy foods. The stomach, and the whole body as a whole, received a limited amount of calories for 2 weeks and managed to adapt, so a load of high-calorie foods can lead to a digestive system failure. For this stage, various cereals (oatmeal, buckwheat, rice) are well suited;
- keep eating lean meats. Try to cook it by steaming or baking in the oven, you can also use the microwave or just boil it;
- do not rush to introduce sweet sweet fruits such as bananas and grapes into the diet;
- continue to exclude flour and confectionery products, a limited amount of bread is allowed;
- add sugar and bread to your diet, but this must be done with extreme caution, increasing their amount daily (literally in milligrams);
- keep drinking plenty of water, let it become a habit, because water is life;
- eat muesli or fat-free kefir as snacks between meals;
- Introduce a new food into your diet every day.
One of the important features of the exit from any diet is the duration of the exit itself, it should take the same number of days as the diet itself. In this case, the body slowly and without harm to health reorganizes itself into a normal and daily rhythm of nutrition, which leads to the consolidation of the results obtained for a long period.